For the next three minutes or so, you will perform the following series of movements to the beat:

1. Start with burpees and arm circles.
2. Transition to shadow boxing.
3. Dive into crocodile push-ups.
4. Do a crunch variation that Elev8d Fitness calls “polar opposites”.
5. Finish up with a little core work.

By the end of this speedy session, you’ll be feeling pretty darn tough. Go for round two and play it again if you have the time and energy!

If you enjoyed this workout, you’ll love more of Elev8d’s quick, effective routines. Check these out:

8-Minute Weight-Loss Workout Series

Do-Anywhere Total-Body Workout Series

16-Minute Challenge Workout Series

Related: Low-Intensity Interval Training: Better Results by Doing Less

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“The only way out is through.”  – Robert Frost

It’s incredibly challenging to sit with any emotional pain, but learning to let it pass through you is the only way to truly begin the healing process. Use this short guided meditation practice from Sanjeev Verma to help you face this distress and alleviate your anguish slowly over time. You’ll come out stronger in the end for your courage and patience.

Related: The Power of Breath for Physical and Emotional Balance

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Whether you have a thin or thick skin is irrelevant. We all experience uncomfortable emotions, from time to time, triggered by another person—be it someone close to you or a complete stranger. The individual who initiated the troublesome thoughts swirling in your mind right now, might not have had malicious intentions, but that doesn’t mitigate the negative effect of their words or actions. In some cases, they might have wanted to cause you pain. Rather than let these hurt feelings linger, use this short guided meditation by meditation master Sanjeev Verma to dissolve their negative influence over you, so you can move on with peace of mind.

RELATED: How Do I Stop Feeling So Hurt By Others?

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Five minutes on any social media feed or sitting with a boastful friend or relative is enough to make anyone feel insecure, inadequate, or resentful. In this world of have and have nots, reinforced by bragging status updates, it’s easy to harp on the desires that you have yet to achieve, but seem to come so effortlessly to others. Theses negative thoughts arise in us all from time to time, but you don’t have to let them consume you. Next time you feel these strong emotions bubbling up—whether it’s at your desk or at the dinner table—take a time-out to do this three-minute meditation to center yourself and replace those toxic thoughts with positive ones.

Related: How to Truly Be Happy for Others When They Get What You Want

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At the fifth annual Robin Hood Investors Conference in New York City this October, posture and movement expert Pete Egoscue took the stage to discuss the Egoscue Method, a fitness and alignment program designed to promote pain-free living without the use of drugs, surgery or manipulation. In this exclusive video, shared only with Sonima, you can learn more about how Egoscue approaches problem-solving chronic pain in theory and in practice.

“You want to solve the problem. You don’t want to treat the symptom,” Egosue says. “Don’t treat the parts. Treat the body as a unit. That’s why pain management doesn’t work. Even if you manage to mitigate the symptom with drug therapy or some other technique, it always comes back because you’re not asking why.”

Watch this 25-minute video to learn more about asking the right questions to get to the source of the problem in order to really solve it and start living a pain-free life.

Related: The #1 Move to Do for a Pain-Free Body

>>This footage is courtesy of the Robin Hood, one of the world’s largest, most effective organizations in fighting poverty.

The post The Simple Solution to End Chronic Pain appeared first on Sonima.

If you need help getting your head in gear for fall, we have the perfect solution for you and your family: Sign up for our new mindfulness meditation series, created by Sonima’s meditation master Sanjeev Verma, to receive free weekly guided mindfulness techniques that can be done alone or with your child, your partner or a friend—all with the purpose of becoming more present, focused, and aware in the new season.

Commit now and immediately reap the rewards, including a clearer, more productive mind, better emotional perspective, and stronger connection with yourself and your loved ones.

GET STARTED 

Related: A 5-Minute Meditation to Start Building Your Practice

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Whether it’s an upcoming trip, recent job change, or the latest news headline that has you feeling a little distressed at the moment, consider this: Most people are slightly on edge these days for a number of scary reasons. Researchers at Chapman University surveyed 1,511 Americans last year about their biggest fears, covering 79 different topics, and came up with a top 10 list, including corrupt government officials, manmade disasters, financial/economic stress, terrorism, illness and death, and more (see the full results here).

Whatever has you biting your nails down to the quick, one way to ease your gravest concerns is to stay calm and clear-headed so that you can make the best decisions possible to protect yourself and your loved ones during these precarious times. Use this three-minute meditation from Sonima’s meditation master Sanjeev Verma while sitting on the tarmac, preparing for an important business meeting, or lying in bed at the start of your day to help you let go of fears that might otherwise cloud your good judgement.

Related: What We Could Learn By Changing Our Perspective on Fear

The post A 3-Minute Meditation for Dissolving Fear appeared first on Sonima.

“We all need basic human values rooted in trust and affection.” – Dalai Lama

Without this basic human need, as the Dalai Lama refers to “trust,” it’s difficult to feel safe and secure. Whenever trust is broken, your beliefs are painfully tested, setting free your insincerities, which can lead to irreparable damage within that relationship, whether it’s with a loved one, a colleague, businesses, the government, the media, etc. In this shaky political climate, it’s tempting to give into your fears and keep your guard up, trusting no one. But that helps, well, no one, least of all yourself. Use this guided meditation from Sonima’s meditation master Sanjeev Verma to learn how to restore your faith in humanity.

Related: Working with Strong Emotions

The post A Meditation to Heal from Trust Issues appeared first on Sonima.

What is my greater purpose? This common question that we all ask ourselves at some point is oftentimes overwhelming and scary to consider. Rather than avoid the discomfort of this big ask, face it head-on with the help of Sonima’s meditation master Sanjeev Verma. You may be pleasantly surprised by the answer(s) you will discover if you allow yourself to sit with this intimidating question just long enough.

Related: The Secret to Manifesting Your Dreams This Year

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Feelings of insecurity and self-doubt are inevitable—they arise in all of us from time to time. Whether it’s about a relationship, work situation, or a Facebook brag that suddenly sent your mind spinning with envy, emotions of uncertainty can come up, but they don’t need to stick around. Rather than pull up a chair and offer these uncomfortable thoughts the opportunity to sit and stay a while, usher them out the door with this fast and easy guided meditation from Sanjeev Verma. His simple, yet empowering chant will arm you with the courage and confidence to face these unwelcome emotions head-on and watch them as they exit your mind.

Related: A 5-Minute Meditation to Start Building Your Practice

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Karma is a word that is often used in the context of good or bad. This is an oversimplification of a very complex concept. The basis of karma may sound easy to grasp: It is “the idea that the soul comes to the current body from another living thing that has passed away,” explains Sonima meditation advisor and Vedic astrologist Sanjeev Verma. But there’s more to it than that. It’s a combination of your destiny, the accumulation of your soul’s past lives, and how you live on an everyday basis.

“What many people don’t realize is how their karma affects their ability to reach their goals, whether they’re resolving to get healthier, make more time for family, or accomplish a major professional milestone,” he writes in the related article below. Use this guided meditation Verma created for Sonima to cleanse your karma so that you can continue to make your best efforts toward whatever goals you want to accomplish.

Related: The Secret to Manifesting Your Dreams This Year

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Less than a week ago, millions of men, women and children gathered in all 50 states and around the globe to march for a number of worthy causes, including women’s health, immigrant rights, religious freedom, environmental justice, worker’s rights, civil rights and more. Regardless of why people chose to lace up their sneakers and don pink hats, they were all there for one real reason: Unity for positive change. Despite the enormous success of this peaceful and empowering protest, American communities continue to feel divided on many levels—meaning we still have a lot of work to do. If you’re feeling overwhelmed about what comes next, use this six-minute guided meditation from Sanjeev Verma, Sonima’s meditation advisor, to help ease your worries and remind you that “the world is one family.”

Related: Working with Strong Emotions: The Presidential Inauguration Edition

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While this year’s Olympics are over, the American duo’s season is still in full swing. This week they head to the FIVB Long Beach Grand Slam in California, then the AVP Championships in Chicago, followed by the FIVB World Tour Finals in Toronto. After this season, Walsh Jennings, age 38, is going to take some time to figure out whether or not she’ll continue playing. While Ross may not be certain at this point who will be on the court by her side in the coming years, she is clear about one thing: “This is not my last Olympics.” Read on to hear more about Ross’s experience in Rio and what keeps her calm, focused, and performing at her peak.

What was your take on the semifinal match against Brazil? How could it have gone differently for you?

I haven’t had a ton of time to think about it yet. I haven’t watched it back. I’m not sure how it could have been different … I think we didn’t have the best match. I liked our game plan and attitude coming in. No doubt we were there to win that match. We never gave up. They played really well and it didn’t go our way.

Did you and Kerri feel connected that night?

Yeah, we worked really hard to come together and have that connectedness no matter what’s happening on the court. And we definitely felt connected. It wasn’t a case of bad communication or not being on the same page or not being solid as a team.

When you hugged at the end of that semifinals match, it appeared Kerri was consoling you. Was she?

Not necessarily consoling me, no. We’re both really accountable and hold ourselves to high expectations. So I think the main feeling we had when came together after the match was ‘I’m sorry’ that we let each other down. How did you refocus for the bronze medal match? We wanted to win and believed that we could do it. But then our coach, [Brazilian-born] coach Marcio Sicoli, gave us the most inspirational pep talk ever. His emotions and passion got us ever more riled up and ready to go. Last night [at the semifinal] didn’t even matter. We’re here. We’re 100 percent present, focused, and ready to win. There’s no particular line that he said. It was more his sentiment and the finality of “forget last night” this match being our “gold medal” match.

Do you have a spiritual practice that helps you stay calm?

Yes, I meditate for 20 minutes every night before I go to bed. On match days, I meditate before we go to the venue to start warming up. That involves prayers, visualization, and meditation. We work with sports psychologist Mike Gervais, Ph.D., and he’s really big into meditation. His biggest advice most of the time is to listen to yourself and do what you feel you need to through meditation. He’s guided us through meditation before, but I’ve never done any other kind of guided meditation. I use his advice and little snippets I’ve read about the practice and made it my own.

What does it feel like when everything comes together and you “nail it” for a win?

It’s like a trance state. I don’t think I have ever felt the way that I did in the third game of the bronze medal match. I didn’t even realize it until afterwards because people keep asking you what was going through your head. I was so ridiculously focused. The only things I was thinking about were tactical and positive. Everything just all came together. I feel like I did everything to the best of my ability. It was a combination of being super-focused. Having your back against the wall, it’s the only option you have—to play the best that you can play. It’s a euphoric feeling for sure. The flow I had with Kerri wasn’t unique to that match. We’ve been working on it for three and a half years. That has just gotten better with every tournament we’ve ever played. We’ve worked really hard for that. To me there’s never a doubt in my mind that we’re connecting and flowing.

Related: 5 Inspiring Sports Mantras of Olympic Athletes

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Until April, Jorgensen held an unprecedented 13-race winning streak that ended when she came in second at the ITU World Triathlon Series’ Gold Coast race in Australia. Three months later, in July, Jorgensen took silver again at the Hamburg Wasser World Triathlon in Germany. The two defeats blotching her near-perfect racing record isn’t even the worst of it. The elephant in the room is her Olympic debut in London. Four years ago, a flat tire on the bike resulted in a devastating 38th place finish. That’s the beauty and the curse of the Olympics: No matter how hard you’ve worked or how much you deserve a victory, the outcome is out of your hands. In this one-on-one interview with Sonima, the Oakley and Specialized athlete opens up about the unpredictability of racing, the end of her winning streak, and how she handles the stress.

Was breaking the winning streak good in a way? Did it take some pressure off?

You never want to lose, right? You’re always going for the win. I know that on race day, anything can happen. I never thought about the streak. I can’t control what happens on race day. I can only control what I do. I go into every race trying to be prepared. My coach Jamie Turner and my husband Patrick help out getting me ready for race day. I just spoke to Patrick. He’s so calm. He’s more calm than normal. I guess you can call him support staff, but he’s my husband. He’s really invested in this. He has no control over what happens on race day and I think that can sometimes be more nerve-racking for spectators or people who aren’t the actual athletes racing. It’s basically up to me on race day and he’s done everything he can to prepare me. Normally, he’s nervous, but now he’s pretty relaxed, which is nice.

Is Patrick part of your strategy for staying calm?

It’s the Olympics, right? It’s something that you’ve been preparing for four years, so you think you should be really, really nervous. I have good nerves but I’m not overly nervous. Having Patrick there is definitely part of that calming.

Are you still doing your daily affirmations?

I do still write down three affirmations every day. We’re doing nothing new. It’s just another race. It’s a big one, but we prepared for it. I’m really excited to race, which I think is good.

What did you write anything down for today?

I usually do it at the end of the day. We’ve been go, go, go. We woke up, had the Specialized bike preview, had to eat and then had to transport here. Haven’t really had time to think about it.

Tell us about what you’re expecting of the Rio Olympics race course.

We raced on this course last year, but how the race played out then isn’t necessarily how it’s going to [happen] now. Going into any race, I think that’s something that you have to be aware of and prepared for. It’s an ocean swim, which I really am looking forward to. I train in Wollongong, Australia for part of the year, and I just love swimming in the ocean [out there]. I think it’s fun. On the bike, there’s a hill that we have to go over a total of eight times that’s significant, and I think that hill could be a breaking point in the race. Then you start the run, and running off the bike like that, you’re going to have fatigued legs. I think it will be a challenging course for everyone, and I’m excited to go out and give it my everything.

How does this Olympic experience so far compare to London four years ago?

This has been a very focused four years leading up to Rio. Four years before London, I had never ridden a road bike in my life. I’ve been on this four-year build-up to Rio, and with Jamie Turner and the Wollongong Wizards, I’ve been training in this daily performance training environment. I’ve had Patrick with me, which has been a huge help. I have a huge support network, and a lot of people who have believed in me and allowed me to do this full-time, and really focus all my energy. I’m just focusing on racing and training, it’s been wonderful to have that support.

Speaking of support team, who’s out here in Rio with you, besides Patrick?

I have a ton of people here: My mom, dad, and sister, Pat’s mom, dad, and sister. I have a couple uncles who are here, and then I have a group of four high school friends and two college friends who are here with their significant others and parents. A lot of people have come out here, and I’m looking forward to seeing them after the race. Hopefully we can have a big dinner and just hang out. I haven’t seen a lot of them in nine months, and my parents I haven’t seen since Christmas. It’s been a long time. My parents actually got in today and I’m looking forward to seeing them later.

What’s next, after Rio?

I have no idea. I’m going to spend time with Patrick. That’s my only plan that’s set in stone. I don’t know where we are going. I don’t know what we’re doing. I’m a planner. I’ve been planning for four years everything that I’m doing up to this point. It’s a little weird to not have a plan after. We don’t even have a plane ticket home to Minnesota. I’m just not thinking about it. We’re not worried about it.”

The post Triathlete Gwen Jorgensen on Her Olympic Race appeared first on Sonima.

How have you and the team been handling the loss?

I think for a day or two it was really, really difficult and bitter. And I think it will be bitter for a long time. But I think it was a humbling experience because this team has such high expectations for winning and doing well historically in tournaments and being consecutive, three-time Olympic gold medalists. I think it was very devastating and heartbreaking at first. I think we will back bounce from this and come back even stronger, but it will take time. I feel like it’s a good distraction for me to be able to support the rest of team USA.

Does practicing yoga or meditation help?

Meditation has definitely helped because of the craziness and just the devastation that came along with the loss. I haven’t been able to do yoga. But when I get back home, I feel like yoga and meditation will definitely be a part of my weekly routine. So that will definitely help.

Do you practice a specific type of meditation?

I just do mindful meditation. I don’t follow any specific meditation practice [or mindfulness app] right now. I just try to clear my mind, sit still and be present in the moment.

Related: What Is Transcendental Meditation?

What’s the biggest hurdle for the national team going forward?

It’s not like we played a bad game. It’s not like the effort wasn’t there. For us, it’s more about getting over the heartbreak. I don’t think there’s a huge hurdle to get over. But I think it’s going to take time and luckily there’s three years between now and the next major tournament, so time is all we have right now.

What’s next for the team?

We have a long way to the World Cup in three years. So now, it’s just rebuilding and continuing to get back on course. We have two friendlies in September. That will be about getting the team back together and getting us thinking positively and back on the right track.

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